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Let the GAINZ begin!

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Push Press (5, 4, 3, 2, 1)

Intention= climb to a 1RM using a SLOW

DESCENT 4 seconds down

Weighted Pull-ups (5, 5, 5, 5, 5)

E2MOM – 5

Intention= climb to a 5RM using a SLOW DESCENT 4 seconds down

Metcon

Metcon (Time)

Buy in = 400 m Run

5 Rounds of:

5 Handstand Push-ups

10 SINGLE KB Box Step Overs (24/16)

15 American KB Swings (24/16)

Cash out = 400 m Run
Intention = Each movement should be performed unbroken.